Ukudla kwemifino kubuye kuphinde kuvezwe ukuthandwa. Phakathi naleso sikhathi, izondlo kanye nodokotela baqhubeka bebuza ukuthi lokhu kuyasiza kakhulu empilweni. Eqinisweni, ukukhathazeka akubangelwa uhlobo lokudla ngokwalo, kepha indlela yethu kuyo ngokuvamile ayiphutha. Ngempela, into esemqoka lapho imifino isekelwe ukudla okufanele izakhi. Siyiqonda njengenqatshelwe yokuvinjelwa kwenyama ...
Ama-Vegetarians akhiphe ngokuphelele ekudleni kwabo hhayi inyama kanye nenhlanzi kuphela, kodwa futhi yonke imikhiqizo yezilwane ezivela emlonyeni, futhi lokhu kunzima ushizi, imikhiqizo yobisi kanye nebhotela. Abanye baya ezitsheni zemifino kuphela ngoba kuyimfashini. Phakathi naleso sikhathi, odokotela basebenzisa inkolelo yokuthi lolu hlobo lokudla luphilile kunabo bonke. Eqinisweni, ukuqinisekisa ukuthi ukudla okunjalo kwakugcwele kuzo zonke izici, lokhu kufanele kunikezwe isikhathi esiningi, umzamo nokunakwa. Masifunde yonke iqiniso kanye nemibono engafanele!
1. Ukudla okunempilo!
Yebo, kuyiqiniso. Ngempela, iqondiswa kalula futhi ikhulu kakhulu. Futhi kukho okungenani ubuncane be-toxins nakwamanye ama-hormone kanye nama-antibiotic athola ngokweqile kwimikhiqizo yenyama. Akuyona imfihlo ukuthi izinkomo nezinkukhu zikhulwa ngefolda ene-hormonal and bioadditi. Esikhathini sokutshala izitshalo eziningi zamavithamini nezakhi, ngakho-ke izitshalo ziphikisana kakhulu nezifo. Phakathi kwabo, ingozi yomdlavuza ingaphansi kuka-40%, i-coronaropathy - kuze kufinyelele ku-30%, ukufa kwangaphambi kwesikhathi - 20%. Ngesikhathi esifanayo, izitshalo ziphethwe yi-anemia kunezinye, zivame ukungabi nakweminye micronutrients kanye namaminerali.
2. Bonke abantu kufanele badle inyama
Lokhu akulona iqiniso! Akukho bufakazi bokuqinisekisa ukuthi umzimba womuntu ngeke usebenze ngaphandle kokuthola amaprotheni ezilwane. Ngesikhathi esifanayo, amaprotheni wezilwane yizinto ezibonakalayo zokwakha imisipha yethu futhi, ekwakheni isisekelo sokudla okulungile, anikeze umqondo ohlala njalo wokuzizwa kahle.
3. Abantu baseRussia babonakala bedla inyama
Kuyiqiniso. ERussia, abangaphansi kuka-1% wezitshalo zemifino. E-Melika, ihamba kancane - 2.5%. E-Canada - 4%.
4. Ukuba izindlela zemifino kumane nje kungabandakanyi inyama ekudleni
Lokhu akulona iqiniso! Okokuqala, lokhu kusho ukuthatha indawo yeprotheyini yezilwane nemifino. Akuyona into yakhe, kodwa esikhundleni sakhe. Esikhundleni sokudla, kufanele udle ukudla okuqukethe amaprotheni yemifino nsuku zonke: ubhontshisi, lentile, soy, ubhontshisi. Futhi ekudleni kwakho kufanele kube njalo okusanhlamvu, amantongomane, imbewu. Zikhonza njengengxenye yamacronutrients kanye namaminerali aqukethe inyama (ngokuyinhloko i-magnesium, i-zinc). Ukudla okunjalo okunempilo kuphela kuzokuletha umzimba wakho izinzuzo, hhayi ukulamba.
5. Ungaya ku-vegetarianism kuphela uma usukhulile
Yebo, kuyiqiniso. Ngakho-ke, ukudla okuhlanganisiwe kuyingxenye efanelekayo kunoma yimuphi ubudala. Kodwa-ke, izingane zakudala ziqaphele ukudla kwemifino yezingane. Ngokuvamile banikeza omama-izitshalo ngesikhathi sokukhulelwa ukubuyela okwesikhashana emndenini noma ukudla okuyinhlanzi kakhulu, kufaka phakathi amaqanda ezinkukhu. Umzimba wengane udinga kakhulu amaprotheni okuvela emfuyweni.
6. Vegetarianism kusiza ukunciphisa isisindo
Akulona iqiniso! Lokhu akuyona ukudla kunoma ubani ofuna ukulahlekelwa isisindo! Mhlawumbe uzothola isisindo uma usujwayele ukudla ukudla okunamafutha kuphela nokuningi. Kodwa-ke, ngokuvamile abantu abasha abangadli inyama bayaqhubeka kangcono! Kungani? Ukuze uthole isilinganiso esifanayo samandla njenge-average steak inyama noma i-fish fillet inikeza, kufanele udle, isibonelo, isitsha sonke sebhontshisi noma ama-soya (yilapho ama-calorie engeziwe avela khona). Ngokuvamile abantu abathandana nokudla kwemifino kufanele baphuphe kuphela ngokudla okunempilo kwezakhi. Umzimba wabo awuphelelanga. Ngokuvamile bafuna izinyo elimnandi. Ukusebenzisa ama-carbohydrate amaningi (i-pasta, imifino eluhlaza, izithelo), kunamathuba amaningi kunokuthi omunye umuntu abe engozini yokushintsha amazinga kashukela egazi. Ukudla njalo kwamaprotheni emzimbeni kugcina izinga leshukela ngendlela evamile.
7. Ukuthengwa kufanele kwenziwe kuphela ezitolo zokudla ezempilo
Akulona iqiniso. Imikhiqizo yezidakamizwa (njenge-soy kanye nama-derivatives, i-lentils, i-bran kanye ne-pasta kusuka kufulawa oqinile) ingathengwa kunoma yisiphi isitolo noma esitolo esiseduze.
Izibonelo zezitsha zemifino
Isobho se-pure e-Green pea
• Iphadi lama-peas aluhlaza (noma i-asparagus)
• Ubuhle nezimpande
• 1 ilitha lamanzi
• 1 tbsp. l. amafutha omnqumo
• I-Thyme
I-peas eluhlaza noma i-asparagil ubilise emhluzeni wemifino. Engeza iminqumo, izinhlobo eziningana zezitshalo nezimpande, mix konke. Khonza nge-croutons yesinkwa esimnyama bese ufafaza imbewu ye-sesame.
Ama-cutlets avela kumalenti
• Iglasi lamalenti
• Ingxenye yesihloko se-cauliflower
• Basil
• I-Paprika
• Ukhula
• Leek
• I-parsley eluhlaza, i-ginger
Ama-lentile agxila emanzini futhi abilisiwe. Beka ukholifulala emanzini abilayo anosawoti bese upheka imizuzu emihlanu. Hlanganisa i-lentile ne-cauliflower, engeza ukudlala kanye nemifino, ufulawa omncane uhlanganise kahle. Yakha ama-cutlets ne-gazinga kuze kube yilapho kulukhuni. Fafaza amahlaya aqoshiwe. Engeza amantongomane bese uthela i-yogurt.
Imifino enamanzi
• Zucchini
• izaqathe ezivuthiwe
• Utamatisi
• anyanisi
• Curry
• Pepper omnyama
• I-Cumin
Faka yonke imifino emafutheni omifino bese ukhonza ngelayisi ensundu.